Hi. I'm a 15 year old boy working on swimming in the Provincial High School meet next year and will be participating in the 50m SC *** hopefully. I did horribly this year, with a 41.05. Anyways, the swimming season of my high school is now officially over =(. But I'm starting to train on my own. Does anyone have any good workout or sets they like to share? As well as tips? I'm working on getting my time to below 35s. Yeah, it's very difficult, but I'll try.
Naturally, I went to Wayne's site for ideas first. His workout article was superb, but it doesn't seem to focus on sprint breaststroke all that much.
So if anyone can share any good workouts I'll be able to do (I swim in a 30m pool normally), or any good sets, drills. etc to improve my 50m sprint ***, please post them here. Interval sets, etc.. Also, any dryland exercises are also welcome.
Thanks a lot!
I'm concerned Bobs definition of what he calls the squeeze may confuse some people. While its true you want to finish with your legs together and your feet streamlined,his description didn't emphasize that you don't kick outward. Your feet start turned out as far as you can,so when you kick back they do curve in,but it should feel like you are kicking back and not out.
As for a good breaststroke sprint workout,my favorite is
15-20X100 on the 2:30. These are swum as a 25 *** and the 75 as free with the free swum as a cool down.The first,sixth,eleventh,(and sixteenth) are swum at moderate speed focusing on stroke mechanics so that the stroke doesn't fall apart on the sprints. The others are all out sprints(followed by the cool down.) If you find yourself slowing down increase the interval.Try to go at least as fast as the second 25 of your competition 50.
I'm concerned Bobs definition of what he calls the squeeze may confuse some people. While its true you want to finish with your legs together and your feet streamlined,his description didn't emphasize that you don't kick outward. Your feet start turned out as far as you can,so when you kick back they do curve in,but it should feel like you are kicking back and not out.
As for a good breaststroke sprint workout,my favorite is
15-20X100 on the 2:30. These are swum as a 25 *** and the 75 as free with the free swum as a cool down.The first,sixth,eleventh,(and sixteenth) are swum at moderate speed focusing on stroke mechanics so that the stroke doesn't fall apart on the sprints. The others are all out sprints(followed by the cool down.) If you find yourself slowing down increase the interval.Try to go at least as fast as the second 25 of your competition 50.
